Tag Archives: zucchini

Main Dish, Recipes, Vegetarian

A Simply Delish Vegetable Pie

Photo: Cabbage and Celery Root Pie

Here’s recipe with a long list of ingredients, but it really goes together pretty quickly once the vegetables are cut up. The taste is perfect with the hint of celery and potato-like texture that comes from the celery root.  If you can’t find celery root, then substitute in kohlrabi or turnips, but the celery root is worth finding if a market near you carries it.

I used Carbquick for my biscuits, which is available from Netrition.com and Amazon. You can use any low carb flour to make them, although the almond flour and coconut flour will have a different taste and texture as well as being slightly higher in carbs.

If you’re not aiming for a meatless meal, this is a yummy side dish for any main meat, such as chicken, pork roast, or steaks.  Would go very well with salmon or any white fish.

Photo: Slice of Cabbage Pie

Cabbage, Celery Root, & Squash Pie

For the filling:
2 cups Cabbage, chopped
1/2 cup Celery Root, cubed
1/2 cup Butternut Squash, cubed
1/4 cup Zucchini, sliced
1/4 cup yellow onion
6 Baby Carrots, diced
1 tablespoons Butter
1/3 cup Cream
1 cup Vegetable Broth
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano
1 tablespoons all-purpose Low Carb Flour
1/2 tablespoon Olive Oil
1/2 teaspoon Mrs. Dash Table Blend Seasoning

For the Biscuits:
1 cup low carb biscuit mix or low carb flour
1/4 teaspoon Baking Powder (if not using a mix)
3 tablespoon Butter, cold
2 to 4 tablespoons cold Water
1/4 cup Egg Whites (if using coconut flour)

Preheat oven to 400 F.degrees. Have a small baking pan (6″x6″) or loaf pan ready.

In a medium skillet, add 1 tablespoon Butter and the cabbage. Stir and cook for about 5 minutes or until the cabbage is limp and shiny. Put cabbage in a bowl.

In the same pan, add the olive oil and onions and cook until it is translucent, then add the celery root, butternut, carrots, and onions. Cook for about 10 minutes, stirring frequently. Remove to the same bowl as the cabbage.

In the pan, add the broth, thyme, oregano, and seasoning. Stir and cook until it is heated, then add the cream and mix it in. Add the flour to begin thickening it. You can also use a teaspoon of guar gum to help it thicken more. Mix the flour in well, then reduce heat to a high simmer. Cook and stir until it begins to thicken. Add the vegetables back to it and stir it well, reduce to a low simmer and cook until the sauce is about the thickness of heavy cream.

Remove from heat. Prepare the biscuit dough.

Biscuit dough
Use 1 cup low carb Biscuit flour mix, such as CarbQuick, Bakesquick, or a similar flour product. You can use a combination of 1/2 cup almond flour plus 1/2 cup coconut flour or soy flour. Mix 3 tablespoon butter into the flour until it resembles crumbles. Add 2 or 3 tablespoons of cold water. If you use coconut flour, you will need to add a 1/2 teaspoon baking powder to it and 1/4 cup of egg whites to get it to rise. Add the egg whites after you’ve added the butter and mixed it in.

Divide the biscuit dough into four balls and shape each one into a circle and distribute evenly over the top of the vegetables. If it is easier to roll the dough out to the shape of your pan, then do that or shape it to fit.

Bake about 20 to 25 minutes. Let rest a few minutes, then serve. Makes 4 servings.

Photo: Nutrition Info for Cabbage PIe

Italian Inspired Recipes, Vegetables & Salads

Meatless Pizza Monday

Photo: Zucchini, Eggplant, & Beets Pizza

Who doesn’t love pizza? And what do we miss when trying to stay low carb? You betcha! Good news. We have pizza crust alternatives that work very well for making pizza. If you haven’t tried any of these, give them a shot. First, there’s the cauliflower crust, which you can make yourself or now buy at places like Trader Joe’s and Whole Foods. For that matter, you can order them online from Amazon. However, check the carbs on these as some of them are higher than making them yourself.

You can also make a pizza crust using low carb flour. I use LC Foods Pizza and Calzone mix to make this delicious crust, but I have also used DCC All Purpose Flour to produce an equally good, but slightly sweeter crust. You can also use a large portobello mushroom as a pizza base. While white meat chicken makes a great pizza base, that doesn’t work so well on Meatless Monday. You can also use a low-carb tortilla to make a fairly crispy crust, but be careful not to overcook it.

For this recipe, I’ve provided the toppings only and the carb count is just for them, so add in the count for the pizza base. My pizza recipe makes two personal-size pizzas, but you can make a larger eight-inch pizza and cut it in half. I like to cook my pizza on a rack since that allows the underside to brown evenly as well as the top. I really like this combination of vegetables and seasoning, but you can adapt it to others if you like. When buying pasta sauce, check the carb count. I used one that comes in at 3.5 net carbs for 1/4 cup.

Zucchini, Eggplant, and Beets Pizza Toppings

2 small Pizza Crusts
1/2 cup Zucchini, 1/4″ slices
1/4 cup Golden Beets, diced
1/4 cup Japanese Eggplant, thinly sliced
1/4 cup Spinach, fresh
1/4 cup Pasta Sauce
1/3 cup Mozzarella Cheese, shredded
Mrs. Dash Garlic and Herb Seasoning

Preheat oven to 425 degrees (F.)

Cook pizza crusts for 5 to 10 minutes if it isn’t already partially cooked.

Cook diced beets in a microwave for one minute. You can use the zucchini and eggplant raw or sauté them in a pan with a splash of Olive Oil for a couple of minutes to soften.

Spread 2 tablespoons of the Pizza Sauce on each pizza crust. Arrange the zucchini and eggplant slices on top of the sauce, then distribute the beets on top of them. Arrange enough spinach leaves over the tops to cover them. Sprinkle cheese over the top.

Bake for 15 to 20 minutes until the cheese is melted and the crust is browned.

Serves two.

Photo: Nutrition Count for Pizza Toppings

Links to recipes for Low-Carb Flour Pizza Crust and Cauliflower Pizza Crust.

Main Dish, Recipes, Vegetarian

Celebrate the Harvest with this Meat-free Quiche

Image: Harvest Quiche

For many years, I’ve made my quiches with ricotta cheese. It adds firmness and texture to the mix so the egg doesn’t seem so much like custard.

This crustless, meatless quiche has plenty of fall vegetables, including a nice serving of mushrooms, to satisfy your hunger. Nearly every plant I used came from my garden in the almost last harvest of the year, and you can find them all in grocery stores now if you don’t have an outdoor source of your own.

I used Bakesquick for my flour to give the quiche a little more body and fill in for the missing crust, but it is optional. The recipe works quite well without it. Likewise, chili spices are optional, but I like a little kick in my food.

Feel free to substitute other vegetables if you don’t like one. Just be aware some vegetables may be a little higher in carbs, but most will come in close to the same amount. Hope you enjoy the recipe.

Photo: Harvest Ricotta Pie, top view

Harvest Spinach, Zucchini, & Ricotta Quiche

3/4 cup Spinach, fresh and torn (about 2 handfuls)
1 cup Zucchini, sliced
1 1/2 Tomatoes, ripe, 6 slices
1/2 cup Ricotta Cheese, whole milk
2/3 cup Cheddar Jack Cheese, shredded
1/2 cup Irish Cheddar Cheese (Or other sharp cheddar), shredded
4 Eggs, beaten
1/2 cup Whipping Cream
1/2 cup Mushrooms, sliced
3 Mini-Peppers, sliced down the middle
1/4 cup Low Carb Flour (optional)
1 teaspoon Garlic and Herb seasoning
1/2 teaspoon Chili Spices (optional)

Preheat oven to 375 degrees (F.) Prepare a 9-inch deep dish pie plate by spraying with cooking spray.

Slice all the vegetables and set aside.

In a large bowl, add the ricotta cheese, the beaten eggs, and seasonings and whisk together until well mixed. Stir in the low carb flour if you are using it and mix until smooth. Set aside.

Line the bottom of the pie dish with sliced zucchini. This should make a fairly solid base for the pie. Top with mushrooms and spread them evenly. Put the torn spinach over the top and press it down a little.

Pour the egg mixture over the top, using a spoon to spread it evenly over the spinach. Place a slice of tomato at equal intervals around the edge to mark each slice. Place one-half chili between each tomato slice.

Bake for 45 to 50 minutes until the pie is set and a toothpick inserted in the middle comes out mostly clean. Let sit about 10 minutes before serving.

Makes six servings.

Image: Nutrition Information for Harvest Quiche

Asian Recipes, Recipes, Vegetables & Salads

Meatless Asian Stir-Fry is Yummy

Photo: Broccoli and Mushroom Stir Fry

An Asian stir-fry is a great way to make a vegetable dish that is full of flavor and satisfying. Since meatless Monday allows seafood, you could add shrimp or white fish to this easy stir-fry, but I made it strictly vegetarian.

The biggest part of making a stir-fry dish is prepping all the food before hand. With this many vegetables, you need to get them all cut and ready to go. I split mine into groups — the onions, garlic, and ginger first, then the bell peppers. The next group has the vegetables that take longer to cook, broccoli, carrots, and Daikon. The last group is zucchini. Then add the liquid and thickener and cook before adding the mushrooms to cook a bit before adding the bean sprouts.

I used an Asian Chile paste for a spicy bite, but it is optional. Omit if you prefer a milder dish. You can serve this over riced cauliflower or lightly sauteed angel hair cabbage if you wish.

If you want a non-meatless version, add chicken, pork, beef, or shrimp to the recipe. Cook the meats either before cooking the vegetables or mid-way through the cooking, before adding the zucchini, by shoving the vegetables to the edges of the pan, adding a little more oil and putting the meat into to middle to quickly sear. Stir them in and continue the recipe. If adding shrimp, wait until you add the mushrooms as the shrimp will cook in about five minutes.

Broccoli and Mushroom Stir-Fry

Photo: Stir-fry in the pan

1 cup fresh Broccoli, chopped
1/2 cup Portobello Mushrooms, sliced
1/2 cup Onions, thinly sliced
1/2 cup Bell Peppers, sliced into strips
1 cup Bean sprouts
1/2 cup Daikon Radish, cut into small cubes
1/2 cup Zucchini, sliced or chopped
1 tablespoon Soy Sauce
1 tablespoon Asian Chile Paste (optional)
1/2 tablespoon Corn Starch
1 tablespoon Sesame Oil
1 tablespoon Ginger, shredded or use paste
2 tablespoons Garlic, minced
1 cup Low Sodium Vegetable Broth
1/4 cup Carrots, sliced into strips

Cut all vegetables as indicated and have them ready to go. Stir-fry comes together quickly.

In a wok or a deep skillet, add 1 tablespoon to heat, then add the minced garlic and onions. Stir and cook until they are fragrant, then add the sliced bell peppers and ginger, and cook a couple of minutes longer.

Add broccoli, carrots, and Daikon and stir to mix well. Cook and stir for about five minutes. Add the zucchini and cook for a few minutes. Add the vegetable broth and soy sauce and stir into the vegetables. Lower the heat to a simmer and cook the vegetables until almost tender.

Meanwhile, add about 1/4 cup boiling water to the corn starch and stir to dissolve. Add to the skillet and stir it around then add the mushrooms. Cook a few more minutes, then add the bean sprouts last along with the chile paste (if you are using). Cook about two more minutes.

Serve with riced cauliflower if you wish. Makes four servings.

Photo: Nutrition Information

Breakfast & Brunch, Pork, Recipes

Sausage, Turnips, & Eggs Frittata

Photo: Sausage & Turnip Frittata

Here’s a yummy egg dish that works well for a family brunch or a special occasion, like Christmas morning or New Year’s mid-day. It works best if you have a cast iron or copper skillet that can go from the burner to the oven. Failing that, you can cook it in a deep skillet, then slide it into a casserole dish to go to the oven for the final step.

Double the recipe and bake it in a large pan once the vegetables are sauteed to make a large family-sized casserole that will easily feed 8 to 10 people. Simply add the vegetables to the baking pan (a rectangular cake pan works well for this), then beat the eggs and seasonings and add to the pan. Bake at 365 degrees for about 45 minutes and check to see if the eggs are set. Add the cheese on top and bake another 8 minutes to melt it.

Sausage, Turnip and Egg Frittata

6 large Eggs
1/2 pound (8 oz.) Pork Sausage
1 cup Turnips, cut in 1/2″ cubes
1/2 cup Kohlrabi, cut in 1/2″ cubes
3 Sweets-mini peppers, chopped
1/2 cup Onions, chopped
1 cup Cheddar Jack Cheese, shredded
1 teaspoon Italian or Mexican Seasoning
Salt & Pepper to preference

Preheat oven to 375 degrees (F.)

To easily cut the turnips and kohlrabi, peel the vegetables, then cook them in the microwave for about 2 minutes to soften. Run under cold water and let sit for about 5 minutes to cool down. Your knife will cut through them easily. This little pre-cook also ensures they will get tender when cooked in the skillet.

In a medium bowl, add the eggs and the seasonings of choice. Whisk to mix well so the whites are worked in. (You can also use a blender for this part to get a smooth mix.) Set aside.

In a deep stove-to-oven skillet, such as a cast iron or copper one, heat to medium and cook the sausage, crumbling it into small pieces as it cooks to a lightly browned stage. Set aside on a paper towel covered plate to drain. Add the onion and the peppers to the skillet and sauté until the onion is softened. Remove to the plate to wait. Add the turnips and kohlrabi to the skillet and continue to sauté until they start to brown a little. Add the sausage and vegetables back to the pan and pour the egg mixture into the pan.

Cook and stir with a spatula, lifting the eggs and the vegetables to cook them until the eggs are set. Sprinkle the rest of the cheese over the top and place in the oven for about 8 minutes to melt the cheese and lightly brown it.

Makes 4 to 6 servings.

Notes: If you don’t like turnips or kohlrabi, you can substitute in zucchini or crookneck squash for either of them. The squash doesn’t need to pre-cook in the microwave. Just chop, sauté, and add to the casserole dish. You can also use liquid eggs for the eggs saving the whisking time.

Photo: Nutrition Info